Swiss Chard

In-depth nutrient analysis:

Swiss Chard
(Note: "--" indicates data is unavailable)
amount 1.00 cup cooked
total weight 175.00 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount %DV
Protein 3.29 g 6.58
Carbohydrates 7.23 g 2.41
Fat - total 0.14 g 0.22
Dietary Fiber 3.67 g 14.68
Calories 35.00 1.94
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount %DV
Carbohydrate:
Total Sugars 1.92 g
Monosaccharides -- g
Disaccharides -- g
Soluble Fiber -- g
Insoluble Fiber -- g
Other Carbohydrates 1.63 g
Fat:
Monounsaturated Fat 0.03 g 0.12
Polyunsaturated Fat 0.05 g 0.21
Saturated Fat 0.02 g 0.10
Trans Fat 0.00 g
Calories from Fat 1.26
Calories from Saturated Fat 0.19
Cholesterol 0.00 mg 0.00
Water 162.14 g
MICRONUTRIENTS
nutrient amount %DV
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.06 mg 4.00
Vitamin B2 0.15 mg 8.82
Vitamin B3 (Niacin Equivalents) 1.15 mg
Vitamin B6 0.15 mg 7.50
Vitamin B12 0.00 mcg 0.00
Biotin 10.50 mcg 3.50
Choline 50.23 mg 11.82
Folate 15.75 mcg 3.94
Pantothenic Acid 0.29 mg 2.90
Vitamin C 31.50 mg 52.50
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A IU 10717.00 IU 214.34
Vitamin A RAE 535.85 RAE
Retinol RE 0.00 RE
Carotenoid RE 1071.70 RE 14.29
Beta-Carotene 6391.00 mcg
Lutein and Zeaxanthin 19276.25 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D IU 0.00 IU 0.00
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E Alpha-Tocopherol Equivalents 3.31 mg 16.55
Vitamin E IU -- IU
Vitamin E mg -- mg
Vitamin K 572.77 mcg 715.96
Minerals
nutrient amount %DV
Boron -- mcg
Calcium 101.50 mg 10.15
Chloride -- mg
Chromium -- mcg --
Copper 0.29 mg 14.50
Fluoride -- mg --
Iodine -- mcg --
Iron 3.96 mg 22.00
Magnesium 150.50 mg 37.62
Manganese 0.58 mg 29.00
Molybdenum -- mcg --
Phosphorus 57.75 mg 5.78
Potassium 960.75 mg 27.45
Selenium 1.57 mcg 2.24
Sodium 313.25 mg 13.05
Zinc 0.58 mg 3.87
INDIVIDUAL FATTY ACIDS
nutrient amount %DV
Omega-3 Fatty Acids 0.01 g 0.42
Omega-6 Fatty Acids 0.04 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitol 0.00 g
17:1 Heptadecenoic 0.00 g
18:1 Oleic 0.03 g
20:1 Eicosenoic 0.00 g
22:1 Erucic 0.00 g
24:1 Nervonic 0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic 0.04 g
18:3 Linolenic 0.01 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5 Eicosapentaenoic (EPA) 0.00 g
22:5 Docosapentaenoic(DPA) 0.00 g
22:6 Docosahexaenoic (DHA) 0.00 g
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.00 g
15:0 Pentadecanoic 0.00 g
16:0 Palmitic 0.02 g
17:0 Margaric 0.00 g
18:0 Stearic 0.00 g
20:0 Arachidic 0.00 g
22:0 Behenate 0.00 g
24:0 Lignoceric 0.00 g
INDIVIDUAL AMINO ACIDS
nutrient amount %DV
Alanine -- g
Arginine 0.21 g
Aspartate -- g
Cystine -- g --
Glutamate -- g
Glycine -- g
Histidine 0.07 g 5.43
Isoleucine 0.27 g 23.48
Leucine 0.24 g 9.49
Lysine 0.18 g 7.66
Methionine 0.03 g 4.05
Phenylalanine 0.20 g 16.81
Proline -- g
Serine -- g
Threonine 0.15 g 12.10
Tryptophan 0.03 g 9.38
Tyrosine -- g --
Valine 0.20 g 13.61
OTHER COMPONENTS
nutrient amount %DV
Ash -- g
Organic Acids (Total) -- mg
Acetic Acid -- mg
Citric Acid -- mg
Lactic Acid -- mg
Malic Acid -- mg
Taurine -- mg
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg

Note:

The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.
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